Legs and Shoulders
Squat - 135x10, 225x5, 225x5, 275x4, 315x1
Standing Military Press - 135x5, 135x5, 135x5, 135x5
Hack Squat - 315x12, 405x10, 495x10, 585x5 (got much deeper than usual on these)
Calves on Leg Press - 225x60, 405x30, 405x30
Hang Clean - 135x10, 185x5, 185x5
Standing Arnold Press - 45x10, 45x10, 50x8
RDL - 185x10, 225x5
Leg Extension - 25, 25, 15 with random weight
Rear Delt Machine - 40x10, 50x10, 60x8
[u]CHEST SMASHING / TRICEP SLASHING MONDAYS[/u]
Flat BB: bar x 20, 135x15, 225x10, 275x6
Work: 315x3 insert boards x5
365x4, 385x2, 405x2
realized today why some people chalk fingers for bench, on my 3rd rep of 365 my grip slipped out a finger width because of sweat, good thing jimbo was on his A game he hit some nice PR’s today.
Incline: 135x10, 185x10, 225x8
Decline: CG 225x10, 275x6, 315x5
Skull Bashers: 115x10, 115x10, 135x8
Tricep Machine: some x some
Incline Flys: 30x15, 35x15, 40x12, 45x12
Tricep Kickbacks: some x some
BW Dips: 2 x 10
**Notes: Bench speed was great today, overall good lifting, first time doing board press for over 3 months so was nice, also first time holding 405 since i last maxed so was nice to feel some heavy weight again.
Friend Mark worked in with us so were able to do boards, and I was able to push Jimbo into trying higher numbers today trying to convince him of the whole CNS deal with heavy lifts. He had some nice numbers as well.
Food: Monday
7:00 fasted cardio
8:00 5 farm raised brown eggs, 2 slices wheat toast, 4 slices of turkey bacon, 1 1/2 cup of fruit
9:30 2 scoops of 100% whey
12:00 2 chicken breast, 2 cups of vegtables
2:30 Big Collossal Protein bar
4:15 2 servings of Greek yogurt + bowl of spinach leaf salad
6:00 2 scoops of 100% whey
7:00 1MR + workout (chest/tri/forearms)
8:45 Surge
9:30 New York Strip, 2 cresent rolls, cream corn, potatoe
will make one more snack before i go to bed.
MONDAY
CHEST AND TRICEPS
Bench - 45x10, 135x12, 185x10, 225x5 (Continued Right into board Press)
Board Press - 275x3, 315x2, 335x1, 345x1
Incline BB Bench - 135x10, 185x8, 205x8
Decline BB Bench - 135x12, 225x5, 225x5
Skull Crusher EZ Bar/DB combo - DB35x10, EZ Bar70x10, DB35x10, EZ Bar70x10
Incline Fly’s/Dip Combo - 30x10 (Fly), 10 dips, 30x10 (Fly), 10 dips
Forearm Curls - 3 sets of 30 with 30lb DB
Cable Tricep Kickback - 3 sets of 10 with x weight
Back and Biceps
Deficit Dead Lift - 135x10, 225x6, 315x5, 405x2, 425x0
(couldn’t get 405 for 1 on deficit last week so getting it twice felt really good)
EZ Bar Preacher Curls - 70x10, 80x10, 90x10
Bent Over BB Rows - 135x10, 135x10, 185x10, 225x5
Hammer Curls - 40x10, 50x10
Standing DB Curls - 40x10, 40x10
Lat Pull Downs - 15, 10, 8, 6 (increasing weight each set)
Shrug Superset - 365x8, 315x10, 225x10, 135x20 (all back to back supersets)
SURGEEEEE
[u] BACK+BICEP+TRAPS[/u]
DEADLIFTS FROM DEFICIT: 135x10, 225x10, 315x5, 405x5, 500x1, 520x1
EZ BAR PREACHER CURL: 65x15, 115x12, 135x8, 115x10
BENT OVER ROWS BB: 135x15, 185x12, 225x10, 276x8
DB ALTERNATING CURLS: 50x15, 60x10, 70x6 drop 50x5, 70x5 drop 50x5
LAT PULL DOWNS: 4 sets x some, nice hook grip really wide and slow felt nice
SHRUG SUPERSET: 405x10, 365x10, 315x12, 225x15,135x15
SURGE + PWOD GOOD DAY oh and COD Black OPs duhhh
Impressive lifting guys. Keep up the good work!
EDIT: I’m NOT calling B/S by any means, but I’m very interested to see those concentration curls, haha.
Haha yeah SSC thats why I was hesitant to post it up in the log -.- friday will be our next back/bi’s day so ill take a vid of it then.
On a similar note. As noticed we havnt been posting vids up lately, we will be back into it soon, i felt like before was focusing too much on trying to get a set on vid and losing lift focus. But will post certain fun things like FS, DL, and of course those concentrated curls!
[quote]Achilles of war wrote:
Haha yeah SSC thats why I was hesitant to post it up in the log -.- friday will be our next back/bi’s day so ill take a vid of it then. [/quote]
I definitely have faith that you did it - I just want to see it because that is fucking BEAST MODE, lol.
I hear you on this man, you start worrying about camera position and quality of the shot and blah blah blah and eventually you’re like “Shit, I was supposed to be lifting like two minutes ago…” haha.
Yup, well ill def vid it on friday
[u] LEGZ // SHOULDERZ // CALVEZ [/u]
[i]
FRONT SQUAT: 135X15, 225X10, 315X3, 315X3
HS: 2PPX12, 2PP+25X10, 3PPX8 (DONE ONE ARM AT TIME)
LEG PRESS: 585X15, 765X15, 945X12, 1035X12, 1125X10
FRONT DB RAISES: 30X12, 40X12, 45X10
REAR DELT FLYS:30X15, 35X15, 40X12. 40X10
LYING HAMSTRING: SOME X SOME
SEATED HAMSTRING CURLS: SOME X SOME
CARDIO: 20 MIN
SURGE
Legs & Shoulders (build the tree trunks we stand onnnnnn)
Front Squat - 135x5, 135x5, 185x5
(i am awful on front squat, might be my worst lift, i can’t hold the bar right and just feel awkward lol)
Seated Military press - 135x8, 135x6, 135x6, 155x4
Shoulder Hammer Strength - 1 platex10, 2 platesx8, 2 platesx5
Leg Press - 495x10, 585x10, 675x8, 765x5
DB Front Raises - 25x10, 25x10, 30x10
Leg Curls - 2 sets of 10 on seated & 2 sets of 10 on laying with x amount of weight, pausing at the top and coming down slow
Rear Delt Fly’s - 25x20, 25x20, 25x15
SURGEEEE
Jimbo stop staying up so late
[u]BACK BLASTING+BICEP OBLITERATING FRIDAYS[/U]
RACK PULLS: 315X10, 405X10, 500X8, 585X5, 675X4
ALL RAW EXCEPT THE 675 PUT STRAPS ON, FUCK OFF
BB CURLS: 95X15, 115X12, 135X10, 95X12
LAT PULL, DOWNS: ALOT X ALOT
DB PREACHER CURLS: 55X15, 65X10, 70X8, 60X10
DB SINGLE ROWS: 100X15, 110X15, 120X12, 120X12
CONCENTRATED CURLS: 60X12, 70X12, 80X10, 100X5, 80X10
100’S WERE FOR FUN AND SLOPPY SO FUCK OFF
CABLE ROWS: ALOT X ALOT
GYM GLARES: SOME X SOME (WALK AROUND THE GYM AND MEAN MUG PEOPLE) JK IF YOU DIDNT CATCH ON
SURGE+PWOD—>SPEARMINT
WEIGHED OUT TODAY AT 242… SUPPOSED TO BE LOSING WEIGHT WTF
TOMORROW IS LEGZ AND SHOULDERS THE SQUATS WILL BE SUNG BY HERALDS FOR SURE.
Jesus H Christ man. Loose form or not - moving around a 100 lb dumbbell like that is no joke, and you’ve definitely got the bis to prove it! Form really isn’t bad by any means, either.
Good shit man, thanks for getting the vid!
haha thanks SSC. I usually like my concentrated curls with much more control though. However in arnold training vids it always shows him finishing his concentrated curl sets with a similar form to up the pump and really kill the head, so i guess imitating his routine isnt going to hurt my progress.
but then again he is a beast.
btw this vid = yahtzee - YouTube
Back & Biceps
Rack Pulls - 225x10, 315x8, 405x5, 495x2, (then i started using straps) 500x7, 585x3
( I have never rack pulled this much before, it felt really good to hold over 500 pounds)
Barbell Curls - 95x10, 115x8, 135x5 (cheat set), 95x12
Lat Pull Downs - somex15, somex15, somex12, somex10
DB Preacher Curl - 35x10, 35x8, 40x8
DB Row - 70x12, 85x10, 120x6 (I jumped up to 120 as a joke b/c achilles was using it but i ended up getting 6 reps, very happy about that)
Concentrated Curls - 35x15, 40x10
Cable Rows - 3 sets of 12 with x weight
Hammer Curls - 50x10, 50x10
Forearm Curls - 25x30, 25x30
SURGGEEEEE
Hey Jimbo where do you get your Surge from? mine only has one E on the bottle…
I’m glad you asked Achilles, Its a special formula i came up with in my kitchen, mixture of Surge, double stuff Oreos, and McDonalds apple pie. throw em all in the blender and it equals MASSIVE SIZEEE
… you know me in real life you can say Alex (-_-)
[u]Legs & Shoulders [/u]
BB Squats: bar x 15, 135x15, 225x10, 315x10, 405x6, 500x1, Widowmaker set: 315x20
-Squats were super deep today and that widowmaker set anihilated my quads
Rear Delt Flys: 25x20, 30x20, 30x15, 25x20
Hack Squat: 405x20, 585x20, 765x15
Delt Machine: some x some
Hammy Curls: some x some
Lying Hammy Curls: some x some
Surge +PWOD
**short lift today, worked more on volume for legs but squats were nice. Shoulders got jipped in this session but was tired and have school work to do.